Strength:
A) Blocks below knee: Snatch Pull + Snatch (no time domain): 60/2, 65/2, 70/2, 75/2, 80/1*3 sets
B) FS: 60/3, 70/3, 80/2, 85/2, 90/2*3 sets
C) Push Press: 6×3 @ 85% of 3RM from last week
Skill
16 min. perform in succession
4 Min tabata – Hollow Rock
4 Min rev. tabata (:10 on/:20 off) – Ring row Hold at top
4 Min tabata – Hollow/arch swing
4 Min rev. tabata – Hanging L-sit
Conditioning:
8 Rounds:
50m prowler push/prowler pull (alternate movement each round, 125#/100# total weight)
15 Thrusters (95/65)/10 Power Snatch (95/65) (alternate movements each round)
Rest 1:1